Free Programs and Spreadsheets
Find the best bodybuilding program spreadsheets you're looking for at Lift Vault.
By Lift Vault
If you’re looking to gain size and strength, then Ben Pollack’s 4 Week Intro Powerbuilding Program might be right for you.
If you enjoy this sample, be sure to check out the other programs available from Ben’s site, PHDeadlift. If you’d like to hear Ben’s description of this program sample, that is here. [Read more…]
By Lift Vault
Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you’re looking to introduce more volume into your off-season training, this may be what you’re looking for. [Read more…]
By Lift Vault
Popularized by Bryan Haycock, hypertrophy specific training (HST) is based upon the principles of mechanical load, chronic stimuli, progressive load, and strategic deconditioning.
This training style is best utilized by bodybuilders, though it can be used by powerlifters and other athletes to spark muscle growth and work capacity in the off-season. [Read more…]
By Lift Vault
Hot on the heels of the immensely popular Kizen 6 Week Bench Peaking Program spreadsheet, Silent Mikke, Bart Kwan, and Omar Isuf have teamed up yet again to release the first 4 weeks of their 16 week Powerbuilding Program for free, including a PDF that explains the theory behind the program!
By Lift Vault
Developed by Dr. Layne Norton, PH3 (named after power, hypertrophy, and the “big three” lifts that make up the foundation of the program) is for advanced lifters (Wilks > 350) that cycles through accumulation, transition, intensity, and tapering weeks to accumulate fatigue, spark overcompensation, and build muscle.
By Lift Vault
Developed by Dr. Layne Norton, PHAT blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak.
By Lift Vault
Short for Power Hypertrophy Upper Lower, PHUL blends power and size building principles for the athlete looking to get stronger and bigger.
By Lift Vault
The Candito Linear Program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. Now, enjoy in an easy to edit, mobile-friendly spreadsheet!